Monday 03/05/18

Strength: 
Shoulder Press 8-8-8, using heaviest weight per set
Supinated Strict Pull Up 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

WOD:  5 rounds for time of:
20 Single Dumbbell Overhead Squats, 35/20 lbs
20 Box Jumps
20 Pull-ups
20 Double Unders
200m Run

Post: For Time:
50 Supermen
50 V-ups

Tuesday - 03/06/18



WOD: 10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups

Post: 5 Rounds of Tabata
Tabata Medicine Ball Toe Tap, 30/20 lbs
Tabata Medicine Ball Russian Twist, 30/20 lbs
Tabata Med Ball Sit Up Straight Leg, 30/20 lbs
The Tabata interval is 20 secs of work followed

 

Wednesday - 03/07/18 

WOD: 4 cycles: AMRAP in 2 mins of:
Assault Bike Calories, 12/10 lbs
10 Wall Balls, 20/14 lbs
Rest 30 secs between each cycle.
For each cycle continue the AMRAP.

4 cycles: AMRAP in 2 mins of:
7 Power Snatches, 75/55 lbs
7 V Sit ups
Rest 30 secs between each cycle.
For each cycle continue the AMRAP.

For 4 cycles:
AMRAP in 2 mins of:
Row Calories, 14/12 lbs
8 Burpee Over Rowers
Rest 30 secs between each cycle.
For each cycle continue the AMRAP.

4 cycles:
AMRAP in 2 mins of:
10 Double Kettlebell Front Rack Lunges, 35/20 lbs
5 Double Kettlebell Push Press, 35/20 lbs
Rest 30 secs between each cycle.
For each cycle continue the AMRAP.

Thursday - 03/08/18

For time:
Run, 400 m
-- then --
12 Power Cleans, 135/95 lbs
2 Toes-to-bars
10 Power Cleans, 135/95 lbs
4 Toes-to-bars
8 Power Cleans, 135/95 lbs
6 Toes-to-bars
6 Power Cleans, 135/95 lbs
8 Toes-to-bars
4 Power Cleans, 135/95 lbs
10 Toes-to-bars
2 Power Cleans, 135/95 lbs
12 Toes-to-bars
-- then --
Run, 400 m

Post WOD: Partner
Core Complex 25 reps
Leg Throwdown 30 reps
Weighted Plank Hold 2 reps

 

Friday - 03/09/18 

WOD: For time:
10 Shoulder Press, 115/75 lbs
15 Overhead Squats, 115/75 lbs
20 Push Press, 115/75 lbs
25 Front Squats, 115/75 lbs
30 Push Jerks, 115/75 lbs
35 Back Squats, 115/75 lbs

Saturday - 03/10/18
WOD 18.3
10:00 AM is a regular class time.
 

Sunday - 03/11/18 

ForceFit 11AM-12PM
Open Gym 12PM - 1PM